Shiitake Mushrooms: Nutrients, Benefits, and Nutrition Facts

Shiitake mushrooms are edible mushrooms that provide a significant amount of essential nutrients like copper, selenium, and B vitamins. These mushrooms also contain several bioactive compounds, such as lentinan, which have been a focus for scientific research.

In this article, we examine the potential benefits of shiitake mushrooms, explain their key nutrients, and present their full nutritional profile.

What Are Shiitake Mushrooms?

Shiitake mushrooms, known scientifically as Lentinula edodes, are native to East Asia, enjoying popularity in countries like China, Japan, and Korea.

However, they are widely available globally; you should be able to find some in most large grocery stores.

Shiitake mushrooms have a rich umami flavor and a “meaty” taste, with a bolder, stronger flavor than common mushrooms like white buttons.

They are typically available in two forms: fresh and dried. The dried version simply need soaking in water until they soften, which could require as little as 15 minutes in warm water or at least 5–6 hours if using cold water.

Key Nutrients in Shiitake Mushrooms

With more than 20% of the daily value per 145g cup serving, cooked shiitake mushrooms provide high levels of pantothenic acid (B5), copper, and selenium.

Pantothenic acid

Pantothenic acid, known more commonly as vitamin B5, is a water-soluble essential vitamin that helps break down dietary fats for energy production.

The daily value for pantothenic acid, which is based on a 2,000-calorie diet, is set at 5 mg. As cooked shiitake mushrooms provide 5.2 mg per cup, this represents 104% of the daily value.

Copper

A cup of cooked shiitake mushrooms provides 1.3 mg of copper, which is 144% of the daily value.

The body needs copper for a variety of processes, and it has importance for iron metabolism and creating new connective tissue.

Selenium

A variety of proteins in the body, known as selenoproteins, require selenium. They play critical functions in the immune system.

With 36 mcg of selenium per 145g cup serving, cooked shiitake mushrooms provide 65% of the daily value.

Potential Benefits and Scientific Research

Here we look at some of the potential benefits shiitake mushrooms may offer as well as findings from recent scientific research. While much of this research has been in animal and cell (test tube) studies, we will focus on studies with human participants, which are the most relevant.

Immune Health

A 2015 study gave between 5 and 10 grams of dried shiitake mushrooms to 52 young adults daily for four weeks. This is equivalent to around 50–100 grams of fresh shiitake mushrooms each day.

After four weeks, blood tests showed signs of improved gut immunity, as evidenced by significant increases in the number of immune cells, including a doubling of Natural Killer T cells. The blood also showed lower levels of inflammatory proteins, like C-reactive protein (CRP), compared to before the study.

These results suggest that shiitake mushrooms may have immune-enhancing properties and help to lower inflammation. However, it is just one study that was relatively short in duration, so further research is necessary to provide stronger, more robust evidence.

Can Be High in Vitamin D

Shiitake mushrooms exposed to UV light during their production can potentially contain high levels of vitamin D.

In this regard, a systematic review of six trials found that consuming UV-exposed mushrooms increased vitamin D status in individuals with low vitamin D levels.

However, the research is mixed, and the results suggested this increase may not occur in individuals who already have sufficient vitamin D levels. This is because the study found that consuming vitamin D2, as found in mushrooms, causes a small reduction in the body’s vitamin D3 levels.

Note: Vitamin D isn’t unique to UV-exposed shiitake mushrooms, and other varieties like cremini, maitake, and morel mushrooms can also contain high levels.

Shiitake Mushrooms and Cholesterol

Preclinical studies in animals have indicated that shiitake mushrooms have potential cholesterol-lowering effects. For example, in one study, feeding mice high amounts of concentrated shiitake mushroom powder reduced LDL cholesterol in a “dose-dependent” manner.

However, this effect has not been replicated in studies with human participants. For example, a 2021 randomized controlled trial investigated the effect of a shiitake mushroom extract on cholesterol levels:

• Participants and dose: Over eight weeks, 52 people with untreated “mild” high cholesterol were fed a daily dose of 10.4 grams of shiitake mushroom extract. This extract contained 3.5g of beta-glucans.
• Fresh mushroom equivalent: Research indicates that shiitake mushrooms contain 20–25.3 grams of beta-glucans per 100g of dried matter. Since fresh shiitake mushrooms are approximately 90% water by weight, this means they contain around 2–2.53 grams of beta-glucans per 100 grams. A 3.5g dose of beta-glucans is therefore equivalent to consuming around 138–175g of fresh shiitake mushrooms.
• Effect: No significant effect was observed, and cholesterol levels didn’t change compared to a control group.

Nutrition Facts

Now that we know some of the potential benefits of shiitake mushrooms, let’s explore their full nutritional profile.

The following tables present the nutritional values for cooked shiitake mushrooms both per 100g and for a 145g cup serving of cooked shiitake mushrooms.

Nutritional data is sourced from the USDA, and percent daily values (% DV) have been calculated based on the USDA data and the FDA’s current published daily values.

Calories and Macronutrients

Nutrient	Per 100g (% DV)	Per 145g cup (% DV)
Calories	56 kcal	81 kcal
Carbohydrates	14.4g (5%)	20.9g (8%)
Fiber	2.1g (8%)	3.04g (11%)
Sugars	3.84g	5.57g
Fat	0.22g (<1%)	0.32g (<1%)
Saturated fat	0.05g (<1%)	0.07g (<1%)
Monounsaturated fat	0.07g	0.10g
Polyunsaturated fat	0.03g	0.05g
Omega-3	<0.01g	<0.01g
Omega-6	0.03g	0.05g
Protein	1.56g (3%)	2.26g (5%)
Cholesterol	0 mg (0%)	0 mg (0%)

Vitamins

Vitamin	Per 100g (% DV)	Per 145g cup (% DV)
Vitamin A (RAE)	0 mcg (0%)	0 mcg (0%)
Vitamin C	0.3 mg (<1%)	0.44 mg (<1%)
Vitamin D	0.7 mcg (4%)	1.02 mcg (5%)
Vitamin E	0 mg (0%)	0 mg (0%)
Vitamin K	0 mcg (0%)	0 mcg (0%)
Thiamin (B1)	0.04 mg (3%)	0.05 mg (4%)
Riboflavin (B2)	0.17 mg (13%)	0.25 mg (19%)
Niacin (B3)	1.5 mg (9%)	2.18 mg (14%)
Pantothenic acid (B5)	3.59 mg (71%)	5.2 mg (104%)
Vitamin B6	0.16 mg (9%)	0.23 mg (14%)
Folate (B9)	21 mcg (5%)	30.4 mcg (8%)
Vitamin B12	0 mcg (0%)	0 mcg (0%)
Choline	36.8 mg (7%)	53.4 mg (10%)

Minerals

Mineral	Per 100g (% DV)	Per 145g cup serving (% DV)
Calcium	3 mg (<1%)	4.35 mg (<1%)
Iron	0.44 mg (2%)	0.64 mg (4%)
Magnesium	14 mg (3%)	20.3 mg (5%)
Phosphorus	29 mg (2%)	42 mg (3%)
Potassium	117 mg (2%)	170 mg (4%)
Sodium	4 mg (<1%)	5.8 mg (<1%)
Zinc	1.33 mg (12%)	1.93 mg (18%)
Copper	0.90 mg (100%)	1.3 mg (144%)
Manganese	0.20 mg (9%)	0.30 mg (13%)
Selenium	24.8 mcg (45%)	36 mcg (65%)

Potential Drawbacks

Looking through the research on shiitake mushrooms, there is one potential drawback that frequently appears in the literature: dermatitis.

Shiitake Mushrooms and Dermatitis

Dermatitis is an inflammatory skin condition characterized by symptoms such as rashes, dry skin, itching, and blisters. It can be triggered by a wide range of things including stress, medicines, and chemicals, as well as foods and overall diet.

A 2025 systematic review shows that there have been multiple case reports of shiitake mushroom-induced dermatitis over time.

A previous 2017 review noted that most of these dermatitis cases happened following raw shiitake mushroom consumption. However, 22% of the cases occurred following the intake of undercooked shiitake mushrooms.

It is thought that undercooked shiitake mushrooms may cause dermatitis due to potential inflammatory reactions with the beta-glucan lentinan, which we mentioned earlier. Some studies note that this reaction hasn’t been reported when cooking shiitake mushrooms at 150°C (302°F), but it has at cooking temperatures of 100°C (212°F).

This underlines the importance of cooking shiitake mushrooms properly until they have a soft texture, so that the lentinan breaks down.

Following these case reports, a 2025 study examined all cases of mushroom-related poisoning in France between 2015 and 2022. The study found evidence supporting the value of informational campaigns on following correct cooking procedures for shiitake mushrooms.

How To Use Shiitake Mushrooms

If you know how to use common mushrooms, then you can use shiitake mushrooms in the same way.

For some quick ideas, you can:

• Pan-fry or saute them
• Boil or bake them
• Add them to a stew
• Make a mushroom soup
• Add them to a stir-fry

While you can use shiitake mushrooms in any of these ways, sauteing them is a great way to bring out their flavor.

Summary

Shiitake mushrooms have a history of use in Asia as “medicinal mushrooms.” However, the existing research from studies with human participants shows only limited evidence for potential health benefits.

While studies do indicate they may potentially have benefits for the immune system, these are small studies and the relevance for human health is unclear.

That said, as well as these potential benefits, shiitake mushrooms are an excellent source of key nutrients like copper, selenium, and vitamin B5 that are essential for health.

References